The harder you work, the fitter you'll get, right? Wrong. Take this one easy - and get huge fitness gains.

It's a simple 30 minute, low intensity, 20 strokes per minute row, but I've made it even easiser by doing the back / arms and legs only drills every 4 minutes. Why? Well the point of these low intensity Zone 2 rows is to keep your heart rate between 60 and 70% of your maxHR. And for many reasons, during a 30 minute 20spm row, you can break out of that zone.

So the 1 minute drill work gives you a chance for your HR to drop by 10 beats or so while you carry on putting in some effort.

➔HR Training Zone = Zone 2 (60-70% maxHR)

➔Effort/10 = Low intensity is 5-6/10 (You can hold a conversation)

➔2K Training page - 2K+18-20 (See below for 2K pace info)

❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗

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00:00 Introduction

01:10 Warmup

06:42 Main Session

37:56 Cooldown and time to stretch while I sign off.

RowAlong with the video version on YouTube: https://youtu.be/nHsmrAMsjjM

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🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I don't charge anything for you to RowAlong with me. But if you'd like to donate, that would be incredible!

Patreon: https://patreon.com/rowalong

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But seriously - just keep watching, that's all I ask!!

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This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

See you in the next video.

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ

#fitness #rowing #homeworkout

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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